Whole Grain Mustard and Tarragon Chicken

It's time for an installment of what I am naming “Casual Gourmet” cuisine here at Shel's Kitchen: so easy you can make on a weeknight schedule, but fancy enough for weekend company. One of my favorite things to make in the crock pot is bone-in, skin-off chicken thighs. I buy the economical family pack of thighs, remove the skin myself then cook them in the crock pot with a sweet and tangy sauce. The chicken thighs practically fall apart as you spoon them onto the serving platter, making eating them a snap; just shred the meat right off the bone! In this case, the sauce consists of two kinds of mustard, honey, and tarragon, a lesser used herb. Mustard is something I have A LOT of in my fridge. In fact, we always tend to have 6-8 different varieties on hand. It lends so much flavor in a snap, and is the perfect tangy addition to anything from tuna salad to barbecue sauce, salad dressing to roasted potatoes to glazes..well, you get my drift. Everything is better with mustard! Okay, maybe not brownies (hmm…) but you get my point. To offset the tang of the mustard this recipe calls for a little bit of honey, but agave, maple syrup or even a little brown sugar would work too. The tarragon has a little bit of a licorice-y bitterness that works great here too. I am not a fan of licorice but I love tarragon. Give it a try, I know you'll like it. The very best part about this recipe is, it's only FIVE ingredients (not including salt & pepper) so you're hardly spending any time in the kitchen at all. Trust me: grab what you need for this easy-peasy entree along with some veggies and rice on the side, run through the express lane and cook this up. It's easy, it's fast to prep, and now you can go “casual gourmet” anytime.
 
Whole Grain Mustard and Tarragon Chicken (adapted from foodiecrush.com)


8 bone-in, skin-off chicken thighs
Salt and Pepper
2 T. whole grain mustard
2 T. Dijon mustard
2 T. honey (can use more if you like more sweetness)
1 T. dried tarragon

Place the chicken thighs in a 6 qt. crock pot that has been sprayed with cooking spray. Season with salt and pepper. In a small bowl whisk together the mustards, honey and tarragon until smooth. Pour over the chicken, cover and cook on low for 4-6 hours or on high for 2-4 hours.

8 servings (137 calories each serving) according to my calculator on loseit.com

Grilled Chicken with Spinach and Pine Nut Pesto

School has started around here (for the most part), but grilling weather has not stopped! Nope, it's still perfect grilling weather (in fact, my husband will grill in ANY weather - including snow and ice!) so grilling around here never really stops. I love grilled boneless, skinless chicken breasts, and its versatility makes it a great choice any night of the week. Often boneless, skinless chicken breasts can easily result in a flavorless, dry piece of meat, but it doesn't have to be that way! This recipe elevates your boring chicken to a whole new level and with one of my favorite sauces...pesto! Pesto is so versatile; make it out of spinach, arugula, kale or even cilantro. Pesto...it's not just for basil anymore! This spinach pesto is super-mild but rich and creamy, so it's a great choice if you've never tried pesto before. In other good news, it can be whipped up in a jiffy in your food processor or blender. Just add all the ingredients but the olive oil, pulse for a few seconds then slowly stream in the olive oil and <boom> you are a pesto queen (or king)! Leftover pesto can be frozen for use at a later date, spread onto sandwiches, mixed into scrambled eggs, tossed with pasta or even used as a sauce for pizza. Explore the world of pesto! It really is a diverse sauce that will turn you into a kitchen rock star. Who doesn't want to be a rock star, right? Well, I don't (too much attention for me) but a kitchen rock star...well, I'll take that title any day!

Grilled Chicken with Spinach and Pine Nut Pesto (adapted from foodnetwork.com)

6 (6 oz.) boneless, skinless chicken breasts
1/3 c. plus 2 T. olive oil, divided
2 t. salt, divided
1 t. pepper, divided
 2 c. lightly packed baby spinach
1/4 c. pine nuts, toasted
Zest and juice of 1 lemon
1/3 c. grated Parmesan cheese

Drizzle the chicken breasts with 2 T. olive oil then season with 1 t. salt and 1/2 t. pepper. 

Heat a grill pan or outdoor grill over medium high heat (375-400 degrees). Add chicken to pan or grill and cook 6 minutes on each side or until the thickest part of the chicken is 165 degrees as measured with a meat thermometer.

In the meantime place the spinach, remaining 1 t. salt, remaining 1/2 t. pepper, pine nuts, lemon zest, lemon juice and Parmesan in a food processor or blender and pulse to combine. With the machine running, slowly drizzle in the olive oil. Scrape down the sides of the bowl or blender and pulse to combine one more time. Serve 1 T. of the pesto on top of each chicken breast (recipe makes about 1 c.).

6 servings (302 calories each serving) according to my calculator on loseit.com)
1 T. pesto is 66 calories 
I served this with a variation of my Mediterranean Farro Salad.

Beer Braised Chicken with Tomatoes and Chiles

It's time for another installment of cooking with beer at Shel's Kitchen. Recently, I made this amazing and incredibly easy chicken dish in the crock pot. The formula is simple: just throw your favorite cuts of chicken in the crock pot (I used bone-in, skin-off thighs, but boneless, skinless breasts would work; a whole chicken cut up would work; all legs would work; don't worry - do what you like), season them up with a kickin' spice blend and add the goodies in the form of veggies. I cut up a yellow onion and two bell peppers, but to reduce prep you could totally buy the veggies frozen. Add canned tomatoes, chiles and a can of (good) beer and dinner has practically cooked itself!

Now the beer makes a big difference in this recipe. I used Tallgrass Brewing Company's 
8-Bit Pale Ale. It's a lighter, yet flavorful beer with notes of lemon, grapefruit and pineapple, which all compliment the Spanish flavors that are going on with the other ingredients. Serve this up with a side of brown rice and you've got a healthy, satisfying meal without a lot of fuss. Like I said earlier, it practically cooks itself. If you remember to turn on your crock pot, I mean. I've never had that happen to me..nope...never...I NEVER forget to plug in the crock pot...

Beer Braised Chicken with Tomatoes and Chiles (very slightly adapted from halfbakedharvest.com)

1 medium yellow onion, diced
2 bell peppers, diced (red, yellow, green or orange)
12 oz. andouille sausage (I used Johnsonville andouille chicken sausage)
1 (15 oz.) can diced tomatoes
1 (4 oz.) can diced green chiles
2 T. hot sauce (I used Frank's Red Hot)
1 T. chili powder
1 t. smoked paprika
2 t. dried thyme
2 t. salt
1/2 t. pepper
8 bone in, skin off chicken thighs (or cut of your choice)
1 (12 oz.) beer (I used Tallgrass Brewing Company's 8-Bit Pale Ale)

Spray a 6 qt. crock pot with cooking spray. Place the onion, bell peppers, sausage, diced tomatoes, green chiles, hot sauce, chili powder, smoked paprika, thyme, salt and pepper in the crock and stir to combine. Add the chicken to the crock along with the beer and make sure the chicken is submerged in the liquid. Cover and cook on low for 6-8 hours or on high for 2-4 hours. Serve over rice if desired.

8 servings (248 calories each serving) according to my calculator on loseit.com

Honey Lemon Chicken

Last week I had my friend Cori (affectionately known as "Coco" around here) and her kids over for a play date and lunch. It was raining cats and dogs that morning so two moms who expected their kids to be able to play outside for a while were cooped up inside with four kids all morning. If you're a mom you understand this scenario because you never know how these things are going to go. Will they be "bored"? Will they get sick of each other and start fighting? Will the big ones pick on the little ones (or vice versa)? This particular day turned out fabulous and everyone was on their best behavior! As promised I made Cori lunch so while the kids ate pizza I whipped up this little ditty along with Sesame Garlic Ginger Green Beans which will make their appearance on the blog next week. This was super easy to whip up in a flash because I had already marinated my chicken and prepared the honey lemon sauce ahead of time. All I had to do was saute the chicken, add the sauce, steam some rice and saute green beans. Sounds like a lot but it's really not when you prep ahead. You can't prep for things like rain to dash your hopes of playing outside but you can prep lunch ahead and that's enough to make any play date a win!

Honey Lemon Chicken (adapted from gimmesomeoven.com)

2 lb. boneless, skinless chicken breasts, cut into bite sized pieces
3 T. low sodium soy sauce
2 T. rice wine vinegar
1 t. salt
1/2 t. pepper
1 1/2 t. olive oil
3/4 c. chicken broth
1/4 c. freshly squeezed lemon juice
3 T. honey
2 T. cornstarch
1/4 t. ground ginger
1/2 t. crushed red pepper
Brown or white rice for serving, if desired

Place the chicken pieces in a quart sized ziploc bag and add the soy sauce, vinegar, salt and pepper. Seal the bag and squish it around to distribute the seasonings. Allow to marinate in the fridge for at least 1 hour or overnight (I marinated mine the night before). Heat the olive oil in a large skillet over medium high heat and add the chicken (including marinade) to the pan. Saute the chicken, stirring occasionally, until the chicken is cooked through and lightly browned, about 7-10 minutes. While the chicken is cooking whisk the chicken broth, lemon juice, honey, cornstarch, ginger and red pepper together in a medium bowl. Once the chicken is cooked add the sauce to the pan and allow to continue cooking over medium heat until the sauce is heated through and slightly thickened, about 3-t minutes more. Serve over rice if desired.

6 servings (236 calories each serving excluding rice) according to my calculator on loseit.com

Sweet Chili Sesame Chicken

I love making take-out meals at home. In the days when I was newly married I would rush home after work to catch 30-Minute Meals with Rachael Ray on Food Network. This was during her rise to fame, when she was introducing catch phrases that are now part of our cooking vernacular (EVOO: extra virgin olive oil, Stoup: soup that is thicker than soup but thinner than stew, and my personal favorite, MYOTO: make your own take-out). I subconsciously latched on to that concept, and it’s changed how my family eats; for example, in the last 14 years we’ve rarely eaten at a Chinese restaurant or ordered take-out. I still love going out for Chinese food - the egg rolls! Hot and sour soup! Sometimes, though, it's a smarter choice to enjoy those same meals at home to skip extra calories and MSG. Here’s a recipe for just such an occasion. Like most stir-fry recipes, this comes together super fast, so it’s best to have your components lined up, ready to go. I let the chicken marinate while preparing the sauce and prepping the veggies, but you could certainly prep the night before or in the morning, then whip it up after work or baseball practice. Trust Shel, this comes together faster than the delivery guy can reach your doorstep, while you know exactly what ingredients went into it (including the secret ingredient: love). That's a take-out win for sure (fortune cookie not included).

Sweet Chili Sesame Chicken (adapted from loveandoliveoil.com)

For the chicken marinade:

1 T. low sodium soy sauce
1 T. cornstarch
1 egg white
1 t. sesame oil 
1 1/2 lb. boneless, skinless chicken breast, thinly sliced

For the sauce:

2 T. low sodium soy sauce
2 t. cornstarch
1/2 c. sweet chili sauce (I used Taste of Thai brand)
2 t. sesame oil
1/2 t. ground ginger
1 garlic clove, minced

For cooking:

2 (.75 oz.) jars sesame seeds (about 1/2 c.)
2 t. sesame oil
3 medium carrots, peeled and sliced
8 oz. snow peas
White or brown rice for serving, if desired

For the chicken marinade:

In a medium bowl whisk together the soy sauce, cornstarch, egg white and sesame oil. Add the chicken to the bowl and allow to marinate for 15 minutes while you prep the sauce and veggies.

For the sauce:

In a medium bowl whisk together the soy sauce, cornstarch, sweet chili sauce, sesame oil, ginger and garlic and set aside.

For cooking:

Place the sesame seeds in a shallow dish (such as a pie plate). After the 15 minute marinating time is up remove the chicken from the marinade, shaking off as much of the liquid as possible. Place the chicken in the sesame seeds and toss to coat the chicken. Heat the sesame oil in a large skillet over medium high heat and stir fry, stirring occasionally, until the chicken is cooked through and the sesame seeds are browned. Remove the chicken to a plate. Add the carrots and snow peas to the pan and stir fry for 2 minutes, stirring occasionally. Add the chicken back to the pan then add the sauce and simmer for 2 more minutes. Serve immediately over rice, if desired.

5 servings (373 calories each serving excluding rice) according to my calculator on loseit.com

Chicken and Asparagus Lemon Stir Fry

School's...out...for summer! If you're a stay-at-home mom like me, that means you have these blessings called 'children' with you all day. Which works out well and fine as long as everyone gets along all day, plays together nicely and never gets bored - am I right? I don't know what kind of weird, parallel universe you're living in, but if this scenario works for you I will say you are either a) not paying attention, b) your kids are robots, or c) you are the next candidate for mother of the year (in which case we probably can't be friends anymore). If you're anything like me, getting out of the house to do something every day is essential to your sanity. This could mean a trip to the park, the library or even <shudders> the grocery store! Next time you've been relegated to the store with the kids I implore you to pick up the items needed for this quick and easy stir-fry dish. Not only can you get dinner on the table after a long day of wrangling kids, there is no guilt attached to this dish! My chicken and asparagus sauteed with a light and refreshing sauce of freshly-squeezed (please) lemon juice and low sodium soy sauce will save your sanity this summer! Okay, I shouldn't promise it will necessarily save your sanity, but you will get a nice dinner out of the deal (if the kids aren't fighting at the dinner table). If they are, you have my permission to make empty threats and send them to their rooms. Enjoy your summer and try to stay sane. One stir-fry at a time.


Chicken and Asparagus Lemon Stir Fry (adapted from skinnytaste.com)

1 T. olive oil, divided
1 bunch asparagus, woody end trimmed then cut into 1" pieces
1 1/2 lb. boneless, skinless chicken breasts cut into thin strips
1 t. salt
1/2 t. pepper
1/4 c. reduced sodium soy sauce
1/4 c. freshly squeezed lemon juice
6 cloves garlic, minced
1 1/2 t. ground ginger
1 c. white rice, cooked according to package directions (for serving)

Place 1 1/2 t. of the olive oil in a large skillet over medium heat and add the asparagus. Stir fry the asparagus for 2 minutes then remove to a plate. Add the remaining 1 1/2 t. olive oil to the pan and add the chicken. Saute the chicken for 5-7 minutes or until cooked through. Add the asparagus back to the pan then add the salt, pepper, soy sauce, lemon juice, garlic and ginger. Cook and stir an additional 3 minutes then serve over rice.

4 servings (421 calories each serving) according to my calculator on loseit.com)

Creamy Indian Cashew Chicken

I think it's well-established that my love of cashew chicken knows no bounds. If you don't know what I'm talking about, check out this recipe for Cashew Chicken or this recipe for Crock Pot Cashew Chicken. So why am I posting another recipe for cashew chicken? This recipe is nothing like those other two, but still delicious: for starters, there's the sauce. When you order cashew chicken at a Chinese restaurant, it's usually chicken sauteed with veggies, drenched in brown sauce and garnished with cashews at the end. As evidenced by the other two recipes I've shared, there is nothing wrong with that scenario. This recipe, which has a distinct Indian flair, starts with an amazing sauce that you can whip up in your food processor, then heat for a few minutes on your stove before adding the other ingredients that all cook right there in the sauce! That's right, they all cook IN the sauce, soaking up the flavor as they simmer away. The other obvious reason to love this recipe is it packs protein and veggies all in one dish. Add a bed of steamed rice and you have dinner. Save that old recipe for cashew chicken for another day and try this new twist. I know you'll like it just as much as I did.

Creamy Indian Cashew Chicken (adapted from bevcooks.com)

1 small white onion, peeled and quartered
4 cloves garlic
1 t. ground ginger
2 T. tomato paste
1 1/2 T. garam masala
2 T. freshly squeezed lemon juice
1/4 c. plain yogurt
1/2 t. cinnamon
1 t. chili powder
1/2 c. cashews, plus more for garnish if desired
1 T. olive oil
1 1/2 lb. boneless, skinless chicken breast, sliced
1 large red bell pepper, seeded and sliced
1 1/2 t. salt
1/2 t. pepper 1 c. frozen edamame (could also use frozen peas)
2 green onions, sliced
1 1/2 c. basmati or white rice, cooked according to package directions
1/4 c. cilantro, chopped

Place the onion in a food processor and whiz it up until it becomes a paste. Add the garlic, ginger, tomato paste, garam masala, lemon juice, yogurt, cinnamon, chili powder and 1/2 c. cashews then turn the food processor on and run until the ingredients are blended together into a thick sauce. Scrape down the sides if necessary and pulse to finish combining. 

In a large skillet heat the olive oil over medium heat and add the cashew sauce. Allow to cook for 1-2 minutes until it becomes fragrant. Add the chicken, bell pepper, salt and pepper, cover and cook on medium low for 10-15 minutes until the chicken is cooked through, stirring occasionally. Add the edamame and green onions and simmer another 5 minutes. Serve over rice garnished with cilantro and extra cashews, if desired.

6 servings (440 calories each serving) according to my calculator on loseit.com

Lemon Chicken Teriyaki Rice Bowl

When I'm busy there's something about a light, refreshing, quick and easy dinner that can propel me right into the evening hours, giving me the strength to work on my third grade animal project. Wait, did I say my third grade animal project? Yes, I'm sure I did, and yes I'm sure that's what I mean. You know the deal, the poster should include the following: title including animal's name, pictures of the animal, facts about the animal etc. The only problem is, your nine-year-old is not capable of doing internet research on his own, downloading pictures to Costco to then be printed, nor can he drive himself to Costco to pick up the pictures. Nope, it's all you, baby. Forgive me but I feel like I've already done this third grade thing several years ago. It's like winning a prize you didn't really want - what's behind door number three? A life-consuming poster board! I am convinced that my mom is sitting over at her house reading this and laughing right now, because she can identify with this feeling. Years ago she had to repeat the third grade three separate times with myself and both my sisters. My son and I have spent the last several days gathering the supplies needed to accomplish this monumental task, and tonight and over the next couple nights we are going to knock this puppy out. That necessitates a dinner option that won't keep me in the kitchen very long. That's where this rice bowl comes in (stay with me, we'll get to the recipe eventually)! Just make a lemon-y and sweet sauce to pour over cooked chicken and broccoli (or whatever vegetable you prefer), serve over rice and you’ve got a delicious dinner in no time. Now if I could just get my third grader to understand the importance of cutting things straight and pasting them on the poster board neatly...

Lemon Chicken Teriyaki Rice Bowl (adapted from Cooking Light, January/February 2015)

1/4 c. low sodium soy sauce
1 t. cornstarch
4 T. brown sugar
2 T. plus 2 t. rice wine vinegar
2 T. freshly squeezed lemon juice
1 T. olive oil, divided
2 lb. boneless, skinless chicken breast, cut into bite sized pieces
1/2 t. salt
1/4 t. pepper
1 lb. broccoli florets, cut into bite sized pieces
2 2/3 c. instant brown rice, cooked according to package directions

In a medium bowl whisk together the soy sauce, cornstarch, brown sugar, vinegar and lemon juice then set aside. In a large skillet heat 1 1/2 t. of the olive oil over medium high heat and add the chicken breast pieces. Season with salt and pepper and saute, stirring occasionally, until the chicken pieces are cooked through and lightly browned. Remove the chicken to a plate and set aside. Heat the remaining 1 1/2 t. olive oil in the same skillet and add the broccoli. Saute, stirring occasionally, until the broccoli is crisp tender, about 3-5 minutes. Add the chicken and sauce to the pan and heat the sauce through, allowing it to thicken slightly, about 3-5 minutes. Serve over brown rice.

8 servings (294 calories each serving) according to my calculator on loseit.com

Crock Pot Beer Chicken

I have always been intrigued by the idea of beer can chicken. You know the drill: place a whole chicken on top of an upright, open beer can and grill it. The flavor of the beer is supposedly imparted to the chicken. However, there are two problems with this scenario, the first being I don't grill (it's my husband's job), and the other being all the research I've done has shown that you don't really get much beer flavor from beer can chicken. If you don't get the beer flavor, what's the point? I'm about to remedy the situation and it starts with my favorite kitchen tool...you know it...you love it...you know I love it...the crock pot!

Season chicken thighs with a homemade rub then simmer in the crock pot with, you guessed it, BEER! For this application, Ethos IPA from Tallgrass Brewing Company was an excellent pairing. I poured an entire can of that hoppy, yet juicy tasting beer on top of the chicken and let it cook low and slow all day. The result was fall-off-the-bone, beer-infused chicken that did not require me standing over a hot grill only to be delivered beer-less chicken. How disappointing would that be? So, save the grill for another day and opt for the crock pot. You'll be glad you did!

Crock Pot Beer Chicken (adapted from funnyisfamily.com)

1 t. garlic powder
1 t. paprika
1 t. salt
1 t. onion powder
1 t. dried parsley 
1 t. dried basil
1/2 t. pepper
12 bone in, skin off chicken thighs (feel free to use any bone in, skin off chicken you prefer)
1 (12 oz.) can beer, such as Tallgrass Brewing Company Ethos IPA

In a small bowl mix together the garlic powder, paprika, salt, onion powder, parsley, basil and pepper. Sprinkle evenly over the chicken pieces and rub to infuse with the flavor. Place the chicken pieces in the crock pot then crack open the beer and pour the whole thing on top! Cover and cook on low for 4-6 hours or on high for 2-4 hours. I served this with this Easy Addicting Corn recipe which I doubled (and salted - trust me, it needs it). The corn is the perfect pairing because it's sweet and the beer chicken is a little bitter. 

6 servings (252 calories each serving) according to my calculator on loseit.com

Lime Chicken

Sometimes life calls for simplicity. In fact, I believe we could all benefit from making our lives less fast-paced and a little more low-key. We rush here and there doing this and that and wondering, "does it all matter, does it make a difference"? When we reach the finish line, what are people going to remember? That we were busy? That we never had time to relax? That we never had a face to face conversation?

Wow, all of a sudden it just got fairly philosophical for a Tuesday. One of my favorite things in life is sitting down to share a great meal with my people (there are many of you and you know who you are). It doesn't have to be difficult or time consuming, it just has to taste good. Just like this meal I want to share with you: Start with chicken thighs (or your preferred cut of chicken) in the crock pot, pour a great sauce on top, let it cook on low all day then serve accompanied by steamed rice and broiled asparagus. Boom; you have a recipe for a relaxed dinner with your people that doesn't make you want to fall asleep at the dinner table because you've slaved over a hot stove all day. Simple, delicious food that your friends will remember and conversations that don't take place via social media. A timeless, winning combination.

Lime Chicken (adapted from gimmesomeoven.com)

8 bone-in, skin-off chicken thighs (or other cut of your choice)
1/2 c. freshly squeezed lime juice
1 T. worcestershire sauce
2 garlic cloves, minced
1/2 t. salt
1 t. pepper
1/2 c. fresh cilantro, chopped

Place the chicken thighs in a 6 qt. slow cooker that has been sprayed with cooking spray. In a small bowl whisk together the lime juice, worcestershire sauce, garlic, salt and pepper then pour over the chicken. Cover and cook on low for 4-6 hours or on high for 2-4 hours. Garnish with cilantro and serve over rice (if desired) with sauce for drizzling.

4 servings (233 calories each serving) according to my calculator on loseit.com

Sriracha Chicken and Broccoli Lo Mein

Lo mein is one of my husband's favorite Chinese dishes. I can guarantee it’s his take-out choice, and when we go to a Chinese buffet (which is not often, trust me) he piles his plate high with the stuff, no matter what protein or variety they’re serving. He’ll heap those noodles with meat and veggies high on the plate with abandon. It's really funny because carbs are not typically his thing (they’re totally my nemesis) but lo mein...oh boy, he loves the stuff. With that in mind, anytime I find a new and different lo mein recipe to try I know he’ll be stoked. This must have been a really good one, though, because even as he was slurping noodles into his mouth he was saying "when can you make this again?!” Nailed it!

 In case you've never tried sriracha before (what rock have you been living under, might I ask?) let me give you some background: it is a trendy little Thai hot sauce made with chili peppers, vinegar, salt, sugar and garlic, recently making an appearance in many different products and recipes, including Taco Bell burritos, Lays potato chips, Jack Links jerky, and even Rogue sriracha stout beer. It's ubiquitous and for good reason: it is packed with flavor, appealing to the masses by bringing actual heat without going too spicy. Those guys over at Huy Fong foods know what they are doing and they are doing it well!

Now, about this recipe. Yes, it requires you to dirty up three pans and has a long ingredient list. I know, I know, part of my M.O. here at Shel's Kitchen is simple, easy recipes (which to me often equals fewer pans and ingredients) but stay with me because I think this recipe is worth it. First you have to boil lo mein noodles. That's pan number one. Your chicken mixture (including sriracha!) is in pan two. Finally, you need a third pan to sauté the veggies (with more sriracha!) for the lo mein. I would normally say to go ahead and use the same pan for the veggies as the chicken. But as the chicken cooks, the brown sugar and cornstarch reduces and turns it quite thick and syrupy, so no dice, baby. I promise when you see your loved ones slurping down lo mein (and then maybe scraping the sides of the chicken pan, scavenging for sauce remnants) it will all be worth it.

Sriracha Chicken and Broccoli Lo Mein (adapted from bakerbynature.com)

For the Chicken and Broccoli:

1 T. olive oil
1 1/2 lb. boneless skinless chicken breasts, cut into bite sized pieces
1 lb. fresh broccoli cut into florets
Salt and pepper
2 T. sesame oil
2 T. sriracha hot sauce
6 cloves garlic, minced
1 c. reduced sodium soy sauce
1/4 c. water
1/4 c. brown sugar
1/4 c. cornstarch

For the Lo Mein:

1 (12.8 oz.) package lo mein noodles
2 T. olive oil, divided
1 t. crushed red pepper
1 large egg
3 medium carrots, peeled and shredded
1 lb. snow peas
6 cloves garlic, minced
2 T. brown sugar
1/4 c. reduced sodium soy sauce
3 T. sriracha hot sauce
1 t. dried ginger
2 t. sesame oil
4 green onions, thinly sliced

For the Chicken and Broccoli:

Heat the olive oil in a large skillet over medium heat. Add the chicken and saute, stirring occasionally, until the chicken is lightly browned. Add the broccoli and continue cooking for 5 more minutes, seasoning with salt and pepper, until the chicken is cooked through and the broccoli is tender but not mushy. Meanwhile in a medium bowl whisk together the sesame oil, sriracha, garlic, soy sauce, water, brown sugar and cornstarch. Once the chicken and broccoli are cooked add the sauce to the pan and stir to coat. Cook an additional 5 minutes or until the sauce has thickened. Set the chicken mixture aside.

For the Lo Mein:

Bring a large pot of water to a boil and cook the lo mein noodles according to the package directions. Drain and set aside. Meanwhile, heat 1 T. of the olive oil in a medium skillet over medium heat. Add the crushed red pepper and cook for 30 seconds. Add the egg and stir gently until the egg is cooked through and scrambled. Transfer the egg to a small bowl or plate and return the skillet to the heat, adding the remaining 1 T. olive oil. Add the carrots and snow peas to the pan and saute, stirring occasionally, for 3 minutes. Meanwhile in a medium bowl whisk together the garlic, brown sugar, soy sauce, sriracha, ginger and sesame oil. Add the sauce to the carrots and snow peas and stir to combine. Add the chicken and broccoli mixture along with the carrot and snow pea mixture to the pan with the lo mein and toss all to combine. Serve immediately.

8 servings (499 calories each serving) according to my calculator on loseit.com

Salsa Verde Honey Lime Pepper Jack Enchiladas

Last summer my family and I took a weekend trip to Oklahoma City. My husband’s band was playing a show and we also have dear friends originally from the area who now live in KC that traveled with us to show us around. One of the highlights of this fun trip was meeting my friend Lisa's friend, Carolyn who incidentally is now my friend. That's a whole lotta friend in one sentence. Lisa and I met Carolyn in Edmond, OK. at Cafe 501 for an afternoon drink and treat. The real treat was meeting my friend Carolyn for the first time. She and Lisa were neighbors when Lisa lived in Edmond so I knew I would like Carolyn because I love Lisa. I was right. Lovely people attract lovely people. Carolyn had been a follower of my blog for some time but we had never met in person until that day in July. Instant connection and friendship followed and we’ve kept in touch via social media; she always says we are "food soul mates" - is there any better kind of soul mate?! Not in my book. 

Since Carolyn and I have such similar taste in food I was not at all surprised when Lisa returned from Oklahoma in the fall with a jar of Carolyn’s lovingly homemade hatch green chile sauce that she had sent home with Lisa for me! What a joy to know a friend was thinking of me and sent me a food gift (the BEST kind of gift!) Like most of us would, I held onto that delicious jar of liquid gold, waiting until I found just the right dish to best put it to use. I decided on this recipe for enchiladas because I thought this sauce would make a great substitute for the salsa verde called for. Boy, was I right. The heat from the hatch chiles were set off by the honey, while the creaminess of the pepper jack cheese was just the ticket. I realize that you probably don't have a bottle of homemade hatch green chili sauce sitting around your house, so feel free to use salsa verde as I stated before. I'm just lucky enough to have awesome friends like Lisa and Carolyn who know how to speak my foodie love language!
 
Salsa Verde Honey Lime Pepper Jack Chicken Enchiladas (adapted from carlsbadcravings.com)

1 1/2 lb. boneless, skinless chicken breasts
1/4 c. honey
1/2 c. freshly squeezed lime juice
1 T. chili powder
1/2 t. smoked paprika
1/2 t. cumin
1/4 t. cayenne pepper
1 t. onion powder
1 t. salt
1/4 t. pepper
1 (16 oz.) bottle salsa verde (I prefer Herdez), divided
8 flour tortillas (I used La Tortilla Factory - 50 calories each)
2 c. grated pepper jack cheese, divided

Place the chicken breasts in a 4 qt. crock pot that has been sprayed with cooking spray. In a small bowl whisk together the honey, lime juice, chili powder, smoked paprika, cumin, cayenne, onion powder, salt and pepper and pour over the chicken. Cover and cook on low for 4-6 hours or on high for 2-4 hours. Shred the chicken and set aside.

Preheat the oven to 350. Spray a 9X13 baking dish with cooking spray then pour 1/4 c. of the salsa verde evenly over the bottom, reserving the remaining salsa. Divide the cheese in half. You will use half inside the enchiladas and half will be sprinkled on top. Spread 1/8 of the chicken mixture onto a tortilla then sprinkle with cheese, roll, and place seam side down in the prepared baking dish. Repeat with remaining tortillas, chicken and cheese. Pour the remaining salsa over the enchiladas then sprinkle with the remaining cheese, cover and bake for 30 minutes. Remove the foil, bake an additional 5-10 minutes until the cheese is bubbly and browned. Allow to sit for 5 minutes before serving.

8 servings (288 calories each serving) according to my calculator on loseit.com

Chicken with Spinach and Artichokes

It's winter, it's cold, you want to snuggle under a blanket and forget about dinner prep, am I right? I knew it. If you can drag yourself away from the couch and that episode of Scandal you are just dying to watch (my newest addiction; cliffhanger every. single. show! Must they?) you can throw a quick, healthy meal in the crock pot then get back to the couch ASAP. As many of my crock pot recipes do, this one starts with bone-in, skin-off chicken thighs. I am not always a fan of eating bone-in chicken (unless it's fried chicken) but when it's cooked low and slow in the crock pot the chicken absorbs the extra flavor the bone imparts before the meat conveniently falls away. Start with the thighs (or breasts if you prefer), chunk some veggies in on top, then add a little Italian seasoning to make a feast for the five senses! Boil up some egg noodles or steam up some brown rice and it's a complete meal. You'll be back in front of the TV before Olivia Pope can say "leader of the free world" or "it's handled.” See, you can be a fixer too.

Chicken with Spinach and Artichokes (adapted from diethood.com)

8 bone in, skin off chicken thighs
Salt and pepper
1 T. Italian seasoning, divided
1 large yellow onion, thinly sliced 
1 (14 oz.) can quartered artichoke hearts
1 1b. baby carrots
2 garlic cloves
1/2 c. low sodium chicken broth
1 (10 oz.) bag baby spinach

Place the chicken pieces in a 6 qt. crock pot then season with salt, pepper and 1 1/2 t. Italian seasoning. In a large bowl combine the onion, artichoke hearts, carrots, garlic, salt, pepper and remaining 1 1/2 t. Italian seasoning and toss to combine. Arrange the veggies on top of the chicken in an even layer. Pour in the chicken broth. Cover and cook for 6-8 hours on low or 2-4 hours on high. 5 minutes before time to eat add the spinach to the crock pot, cover and allow the spinach to wilt then serve over rice or noodles.

4 servings (314 calories each serving) according to my calculator on loseit.com

Crock Pot Chicken Marsala

I have always loved chicken marsala. In fact, you might remember this appetizer recipe for Chicken Marsala Meatballs that I posted a couple weeks ago. Eating this dish elicits fond memories of childhood, visiting a popular Italian chain restaurant with my family and thinking it was the height of elegance to order chicken marsala. There we'd be: me, my mom and dad, my two sisters, my grandma, grandpa and uncle eating our salad and breadsticks. Out would come the holy grail of Italian food; my 9-year old self was in heaven! Chicken marsala is really quite basic, but flavor-packed due to the addition of bacon, mushrooms and of course, marsala wine. 

Fast forward a few years and you'll find me making a version of this childhood favorite in my favorite kitchen tool, the crock pot. Typically, chicken marsala is thickened with flour but I opted not to do that because I served it over egg noodles and I wanted plenty of sauce for them to soak up. If you like a thicker sauce, feel free to thicken it with flour at the end. Either way works and doesn't make a difference in the flavor (or the childhood memories). Buon appetito!

Crock Pot Chicken Marsala (adapted from momswithcrockpots.com)

4 oz. bacon

2 lb. boneless, skinless chicken breasts

16 oz. sliced mushrooms

1/2 c. dry marsala wine

1/2 c. low sodium chicken broth

1/4 c. fresh parsley, chopped

2 t. salt

1/2 t. pepper

12 oz. egg noodles, cooked according to package directions (for serving)

Chop the bacon into small pieces and brown in a small skillet over medium heat. Remove to a paper towel to drain. While the bacon cooks cut the chicken into bite sized chunks and place it in a 6 qt. slow cooker that has been sprayed with cooking spray. Add the mushrooms, wine, chicken broth, parsley, salt, pepper and bacon. Cover and cook on low for 4-6 hours or on high for 2-4 hours. Serve over egg noodles.

6 servings (468 calories each serving) according to my calculator on loseit.com

Slow Cooker Adobo Chicken and Rice

I bet you thought I'd forgotten my slow cooker this week, didn't you? On the contrary, my slow cooker saved my hiney this past weekend when my husband and I were involved in our church choir's Christmas. Well, my slow cooker and one night eating out...and eggnog spiked with rum, whiskey and creme de cacao (no, not all in the same night; I can show some measure of restraint when necessary, people!) Anyway, at one point I think I had two slow cookers going at once. That's some serious slow cooker love, my friends. It was so nice to come home after our Saturday performance, spoon the adobo into bowls and sit down to a warm, filling dinner (then put the kids to bed, move to the couch for a cocktail and watch Pioneer Woman's Cowboy Christmas. Yee-haw!)  

If you've never had adobo chicken and rice let me fill you in. Adobo originated in the Philippines during the Spanish colonization (hence the Spanish name) as a way to slow cook meat in vinegar and salt for preservation purposes. The Chinese later introduced soy sauce to the mix to replace the salt although some purists continue to use salt, not soy sauce. Traditionally, adobo is chicken or pork slow cooked in vinegar, garlic, bay leaves, black peppercorns and soy sauce. The acidic factor in this version of adobo is freshly squeezed lemon juice instead of the vinegar, which I love in this application. And even though I usually LOVE vinegar, when cooked too long it can have a very strong, overpowering flavor. The method here is super simple; throw it all in the crock pot, stir and walk away. You could even put the chicken breasts in whole, then take them out and shred them when it's time to eat. I cut mine into bite sized pieces because I was a little late getting dinner started and I wanted the dish to cook in time. Enjoy this twist on an ethnic dish and grab some eggnog while you're at the store too. Cheers!

Slow Cooker Adobo Chicken and Rice (adapted from skinnyms.com)

1 1/2 lb. boneless, skinless chicken breast cut into 1" pieces
1 large clove garlic, minced
2 c. uncooked long grain brown rice (not instant)
1/2 c. low sodium soy sauce
1/3 c. freshly squeezed lemon juice
2 c. low sodium chicken broth
1/4 t. black pepper
1 (15 oz.) can diced tomatoes

Place all ingredients in a 4 qt. slow cooker and stir to combine. Cover and cook on low for 4-6 hours or on high for 2-4 hours. Taste for seasoning and add salt if you feel it's necessary. I would refrain from adding salt before cooking since the soy sauce is pretty salty already.

5 servings (440 calories each serving) according to my calculator on loseit.com

Sweet and Sour Chicken

When it comes to food I try to keep an open mind and an impartial palate. I've dined on delicacies as diverse as fish eyes, alligator tail, sea urchin, squid ink, ostrich steak and duck tongue. And while it's important to explore the unfamiliar it seems I've overlooked preparing some basics along the way, something as elementary as sweet & sour chicken. Honestly, it might have been a tiny bit intentional: I tend to shy away from sweet entrees because in my mind they should be savory. When it comes to Chinese food I've settled into a comfortable rut with old favorites like cashew chicken and broccoli beef. But maybe my biggest and most revealing excuse is that I tried it once, didn't like it and never tried it again! What am I, five? Time to give it a second chance, Shel.

Normally (and when I say normally, I mean in Chinese take out kitchens in the U.S.) sweet & sour chicken is deep fried, slathered in sauce and served with bell peppers, onions and pineapple. In my version I avoid the deep fry, cook the chicken with the veggies and sauce in the crock pot and serve it over white rice. Ta-da!  A healthier version of my new favorite Chinese dish that you can make at home and avoid take out altogether. Another reason to love this recipe is there are very few "specialized" ingredients required (meaning you won't be in the Chinese aisle of the grocery store searching for and purchasing some obscure item you will never use again).  The sauce is the perfect combo of sweet and sour (hence the name) with brown sugar, ketchup, orange juice, cornstarch, apple cider vinegar and soy sauce.  If you already like sweet and sour chicken I guarantee this will satisfy your craving and if you're like me and you've never tried it or think you won't like it, well, I say where's your sense of adventure? It's only dinner after all. 

Sweet and Sour Chicken (adapted from myrecipes.com)

1/3 c. brown sugar
1/3 c. ketchup
1/4 c. freshly squeezed orange juice
3 T. cornstarch
3 T. apple cider vinegar
2 T. low sodium soy sauce
1 1/2 t. ground ginger
1 medium yellow onion, diced
2 lb. boneless, skinless chicken breasts cut into 1" pieces
1 (20 oz.) can pineapple chunks, drained
1 large green bell pepper, cut into 1" pieces
1 large red bell pepper, cut into 1" pieces
1 1/2 c. white rice, cooked according to package directions (for serving)

Combine the brown sugar, ketchup, orange juice, cornstarch, vinegar, soy sauce and ginger in a medium bowl and whisk to combine. Set aside. Place the onion, chicken, pineapple and bell peppers in a 6 qt. crock pot that has been sprayed with cooking spray then pour the sauce on top. Stir to combine, cover and cook on low for 6-8 hours or on high for 4-6 hours. Serve over prepared white rice.

6 servings (494 calories each serving including rice) according to my calculator on loseit.com

"Butter" Chicken

Indian culture and food has always fascinated me. I have read several good fiction novels set in or about India ("The Namesake" by Jhumpa Lahiri, "Secret Daughter" by Shilpi Somaya Gowda and "The Toss of a Lemon" by Padma Viswanathan, to name a few.) I can't really put a finger on when my love for all things Indian started but, I'm glad it did! One classic Indian dish that is loved by many is butter chicken. Traditionally, the chicken is cooked on the bone with garam masala, coriander, cumin, turmeric and ginger (to name a few) in a tandoor (clay) oven and finished with butter and cream. Garam masala is a spice blend used in North Indian cooking you may remember from other Indian dishes here at Shel's Kitchen. That special blend of black and white peppercorns, cloves, cinnamon, black and white cumin seeds and black, brown and green cardamom pods. While there really is no substitute, you could use extra curry powder in it's place, however, the flavor will not be exactly the same.

Are you ready for my version of butter chicken because, *horrors* it does not contain any butter! How can that be, Shel, you ask? It can't be BUTTER chicken without butter! I beg to differ my culinary compadres. Sometimes the best thing about healthifying (did I just make up a word there?) a recipe is making it taste just as good (or better!) than the original and not missing out on any of the flavors you want and expect! This recipe does just that using light coconut milk. After cooking all day in the slow cooker, the chicken is smooth like butter with no actual butter (or extra fat) in sight! Try it; I promise you won't miss it. As Julia Child used to say "If you're alone in the kitchen and you drop the lamb, you can always pick it up. Who's going to know?" I say, and you can quote me on this, "If a dish tastes just as good without extra fat and it means you get to eat more of it, more often, leave out the extra fat. Who's going to know?" Although, I'm pretty sure Julia NEVER would have made butter chicken without the butter, so if you must, feel free to throw in a couple tablespoons. Or pretend you did...let it be your secret.

"Butter" Chicken (adapted from damndelicious.net)

3 lb. boneless, skinless chicken breasts cut into bite sized pieces
4 cloves garlic, minced
1 large yellow onion, sliced or diced
1 (14 oz.) can light coconut milk
1 (6 oz.) can tomato paste
2 t. garam masala
1 t. curry powder
1 t. chili powder
1/2 t. ginger powder
1 T. salt
1 t. pepper
1/4 c. chopped cilantro
1 1/2 c. basmati rice, cooked according to package directions (for serving)

Place the chicken, garlic and onion in a 4 or 6 qt. slow cooker that has been sprayed with cooking spray. In a medium bowl whisk together the coconut milk and tomato paste until the tomato paste is broken up and mostly smooth. Add the garam masala, curry powder, chili powder, ginger, salt and pepper and whisk to combine. Pour the sauce over the chicken and stir to combine. Cover and cook on low for 4-6 hours or on high for 2-4 hours. Serve garnished with cilantro over basmati rice.

Crock Pot Teriyaki Chicken

Here's an interesting tidbit about my family:  my parents and both of my sisters met and married their spouses at the same church, where I attended my entire childhood. My husband and I also met there, in the fall of 1991 when his family started attending. I was a high school sophomore and he was a freshman. My sister and her husband were his Sunday school teachers and he thought she was pretty, so when he found out she had a sister he was all in and ready to meet her. There I was in my black and white polka dot dress (heaven help) when we were introduced after Sunday school that day. That December he came to my parents' house for a youth Christmas party and that was when we really started to take notice of each other. Our first date was the following February. My dad drove us to the mall to watch the movie "Wayne's World" and eat Chinese food at the food court! I was so nervous that I was playing with my straw, inadvertently poking a hole in my styrofoam cup that sent pop spewing everywhere. Well done, Shel. That night I ate teriyaki chicken, and since then the dish has held a special place in my heart for good reason; I married that guy in September of 2000. Here's a picture of us on that December night in 1991:

If you've never had teriyaki chicken you are missing out. A sweet, salty, tangy sauce is poured over (traditionally) broiled or grilled chicken. In this case, of course, we are using our favorite kitchen tool, the crock pot! Just cup up chicken (boneless skinless breasts or thighs - your choice), place it in the crock pot, then whip up this delicious sauce you pour on top and let it cook all day. Serve over rice and you'll have a meal far better than any food court. Might I suggest eating it on the couch with your honey while you watch "Wayne's World"? No? Then you pick the movie, but whatever you choose to watch make this to go with it. 

Crock Pot Teriyaki Chicken (adapted from lakelurecottagekitchen.com)

2 lb. boneless, skinless 
chicken breasts, cut into
bite sized pieces 
(can also use thighs)

1/3 c. brown sugar

1/3 c. low sodium soy sauce

4 T. apple cider vinegar

3/4 t. ground ginger

4 cloves garlic, minced

1/4 t. pepper

4 t. cornstarch

4 t. cold water

Place the chicken in a 4 qt. 
slow cooker. In a medium bowl 
combine the sugar, soy sauce,
vinegar, ginger, garlic, pepper, 
cornstarch and water. Whisk 
together then pour over the 
chicken. Cover and cook on low 
for 4-5 hours or until the chicken 
is tender. Serve over white or brown 
rice if desired.

6 servings (240 calories each serving excluding rice) according to my calculator on loseit.com

I served this over Basic Fried Rice.